Fighting the snack attack

I find it helpful to look at progress. Tracking your calories and fitness on SP will let you know if you can afford to have a snack. If you set up a calorie plan for 1200 or whatever it is, you don't want jepordize it by snacking that will make it go over that day. Write about it in your journal too, it will help to reflect on your progress as well.

I to find that drinking lots of water helps keep the cravings down. I carry around a lot of gum and every time I am tempted I chew gum to get through the cravings. It has helped me a lot.Its ok to give in and treat your self once in a while it actually helps keep you on track better. I have a cookie now and then and even a small brownie some days I have a small treat daily and I have still came down from 175 to 144 and down many sizes while still enjoying my treats. Life isn't about a forever diet. ITs learning to eat healthy yet in moderation. You will eat less junk food if you allow it once in a while I learned that the hard way.

I brush my teeth too, right after dinner. Keeps me from doing late night tv snacking.

I had problems with CRAZY cravings, where I would struggle for two weeks and then binge on chocolate. I did that for 3 months and didn't lose any weight. Easter is particularly bad because cadbury creme eggs are my favorite candy!!! (Thank goodness they only come around once a year :) Now, I budget the calories for it in my nutrition tracker every day (in the morning, I do all my counting so I am more likely to stick with what I have put down), whether I actually end up having a treat or not (most days I do!). Now I am back to losing one pound a week, and I'm not feeling deprived because I always know I can have a treat if I want to.

@FlaminMerkin: The brush teeth one works for me in the nights.... its amazing! In the days at work though.... SOOOOO hard! I try gulp down a liter of water when I start craving snacks, and I always have an apple or carrots with me so if the water doesn't stave the craving away I can have a healthy snack. There are still days when I grab a pack of sour skittles and eat the entire bag . But those days are getting fewer and further apart. Good luck guys! I hear sugar and salt is what makes a difference for our mid-section... where our ego lies, so snacking can decide how we feel when we look in the mirror later

As far as I've come, I still struggle with snacks (maybe that's why it's taken me about 3 years to get to where I am?) I found that one I've begun a streak of good eating, the snacks are easier to resist/portion, but once I let go, I LET GO. It's hard. This whole month so far has been pretty terrible eating wise for me. I found that usually towards the end of the term, I get super stressed, and that's when I crack and go crazy with snack foods-generally sweets. I agree with the other posters as far as being addicted to sweets. I personally have been battling "the white stuff" for so long. Sometimes I win, sometimes I lose. I just keep getting back up, and reeling it in before it gets too out of hand. It's especially hard during TOM. I reset my page today, and I'm hoping that I can be on track for the rest of the month and beyond.

I do not know how helpful this will be to all or even some, but I have found that small yogurt servings do a good job for me of conquering sweet cravings. (I am lactose intolerant and have to buy the new lactose free kind.) While I realize that yogurt itself has a lot of sugar, it also has a good deal of protein and feel-good nutrition. And, given my background and past failures that result from giving in to sweet cravings, it is certainly better than gargantuan cookies or abundant handfuls of M&M's. In short, however imperfect, small quantities of sugary yogurt (no more than once daily) represent progress for me.

Usually what i do when i have the urge to snack on something i grab a apple before my mind has anytime to think twice about what else is lurking around that my fiance hasn't eaten lol Also another thing that helps when your a beginner at dieting (such as i am) is when you think about how good your doing losing weight and how eating the wrong thing can send your tongue into shock and your brain into hyper drive "basically" so until you can control your urges aim for the good stuff before you can think of the bad.

Sometimes I get a bad case of "sweet cravings" but I have found the ultimate solution for it. Cashews. Take ten cashews and twenty raisins about 125 calories and it always takes the cravings away. If I am still craving sweets I take another ten cashews. It always works. It might not for you, but please try. It is a healthier snack and the sugar in cashews is the good kind. A hidden benefit is that over a period of time, your taste buds adjust their sugar sensitivity and less sugary foods start appealing to you; the more sugary ones start feeling, well, more sugary. All the best.

ELLE_XXX
Posts:
229
3/16/13 7:07 P

I don't skip meals and I have a healthy snack (whole grain cracker with cheese or peanut butter + fruit) every 2-3 hours. I drink plenty of herbal tea and water. If I don't do that I really have to struggle with my negative voice so I take care not to forget to take my snacks/water with me when I go work/shopping.

Depending on what it is I can pretty much fight my snack attacks, but if it's chocolate, pizza, or any kind of fresh bread it gets really hard. So if I can't fight it I strongly hold true to small portions.

I recommend waiting fifteen minutes. See if you still want the snack so bad, then ask yourself would I rather have this___________, or stay healthy, lose weight, feel good about myself etc. Play a mind game and declare "I choose to not eat this". Also one writer recommended keeping her snacks bagged in single servings in the trunk of car. That way she had to work even get to them. Good luck. I think we all face this.

CATE195
Posts:
3,899
3/16/13 8:31 A

I have been on program for almost 6 weeks now. Yesterday I was in my old neighborhood and went by Honey Dew Doughnut Shop. My old favorite was a cinnamon stick. I made the decision that I would get it and eat only half. I did and I enjoyed every crumb of it. the rest of my day I stayed strictly with program. It fit in my calorie allowance and I don't regret enjoying it.

I like the fellow Sparkers recommendation to get busy doing something... I have found that a glass of water and 5 minutes of exercise is usually what I need to get past any sweet craving (and I have them a lot). The quick burst of exercise gives me a shot of endorphins and my body's cravings are usually triggered from thirst.

I drink a glass of water or really cold milk and usually the snack cravings go away

IFOO_DOU
Posts:
19
3/14/13 8:09 P

I just finished a snack, LOL! I'd had my dinner, but I was craving something sweet. I had a third of a cup of raisins. I'm good to go now. I feel satisfied. I'm no longer craving, and I didn't go over my calorie count in my Tracker. *yea*

ELENGIL
Posts:
952
3/14/13 2:52 P

Oh yes, last night after dinner I was craving carbs. Or more specifically, bread or crackers. I didn't have any, which is probably what saved me, but rather than just trying to 'tough it out' through sheer force of will, I tried to redirect the craving. I didn't think I was really hungry, I was just wanting something, so I had a cup of hot herbal tea which actually helped take the hunger feeling away and even helped me sleep like a baby.

Sometimes instead of trying to fight the attack, it can be more helpful to redirect it. :)

REALITYCHASER
Posts:
393
3/14/13 2:48 P

WITH ME I STILL CAN NOT CONTROL THE SNACK ATTACKS. I CAN'T EAT JUST A LITTLE. ITS ALL OR NOTHING. SO I STAY AWAY FROM THE MOST OF THE TIME AND TRY TO STAY VERY BUSY UNTIL I GET TIRED ENOUGH TO SLEEP. (I'M A LATE NIGHT SNACKER) ALSO I *PUNISH MYSELF* IF I INDULGE. I HAVE TO WORK OUT ENOUGH TO BURN THE EXTRA CALORIES THAT THE SNACK CONTAINED. I DON'T EAT THE SNACK BECAUSE I JUST DON'T HAVE THAT MUCH ENERGY. LOL LIZ

the only way for me to prevent evening snacking (a problem for me!) is to pre-enter all of my food into the nutrition tracker first thing in the morning. that way i know what i can have to stay in my range, and i'm much less likely to just mindlessly snack

For me it's all about balance. Once you get into a healthy eating routine the cravings will start to go away (for the most part). I also allow myself little indulgences as long as I can stay within my calorie range so that I don't feel deprived. Last night I had a glass of wine with dinner. At my lunch meeting yesterday I had a small cookie that was included with my lunch. It's all about moderation. If I feel like I'm not allowed to have something I just want it that much more.

I get almost no snack attacks if I keep my protein consumption high. I also changed my routine for prime snack attack time - after dinner. This way I'm busy and less apt to think about the old routine.

For me, if I eat every 3 hrours I am satisfied so I graze or care to eat less. Small changes make a difference and pretty soon they become habit. Right now I could never go back to my old eating habits. Little changes make a difference. Spark People web site certainly helped me with that.

It might just be me, but water does not satisfy the craving for sweets. Oh sure, if you're really hungry, but the cravings are more likely to be for some other reason,(emotional, habit, etc). I have been on SP ffor 5 months and did very well in the first 3 months. In the last 2 months, I have regressed and struggled with the sweets. I have hit a plateau and it is discouraging to see the scale stuck, inspite of all the hard work, and the cries for sugar get really really loud.

I would offer the advice to indulge a little bit, but if you are not strong enough yet, then the binging is the most likely the end result. Sometimes it is best to refuse to give in to you inner-child, even though that brat is throwing a ridiculous tantrum.

Drinking water before deciding to snack is a great idea...sometimes I mistake thirst for hunger...

SOPHIEDO13
Posts:
8,455
3/13/13 5:38 A

I've been with SP for over a year now. In the beginning I lost 21 lbs right away, but have hit a plateau. Now I'm dealing with cravings of chocolate, and soda. So I think the advice that I have gotten from this page is drink water, and get busy on doing something to take my mind off of it ....would be a good way of dealing with it, usually I am so fixated on the craving I cave. Thanks for all the input.

L_DUBBS
Posts:
12
3/12/13 9:01 P

I always have these "attacks" when I'm watching TV at night before bed. Especially when I'm watching the Food Network (lol go figure), and usually when I've already eaten all of my allotted calories for the day. The best solution I've found is to eat a couple of sugar free jello snack packs. I know the artificial sugar isn't good for me, but it's only 20 calories, it's sweet, and it calms my cravings enough so I can fall asleep.

CHUBBYBUNNY317
Posts:
216
3/12/13 3:29 P

It helps me to drink some water before making a decision to actually snack on something

Thank you for all the great advise and support. I tried a homemade fruit dip this weekend that really did the trick! Just a little helps me when I have a sweet tooth moment and I don't feel horrible about it since I'm not eating the chocolate cake I may really want or other sweets. It's a little Nutella with Greek Yogurt. Just enough of the Nutella to give it a chocolate taste..so yummy!

Hi JAZMINE78...I definitely get the snack "attacks" and have come to understand that there are different types and consequently different ways of dealing with them. One is due to hunger - a healthy light snack will fix this. Another is triggered by boredom, anxiety and other uncomfortable feelings - addressing the feeling is the best way to deal with these as the "attacks" will persist until i do (no matter how many health snacks I consume :) A third type is a sugar craving - may be due to hormone changes or feeling deprived/depressed and these are the ones I find the most tricky - as sometimes a sugar free sweet treat will fix it, but other times it just feeds the cravings. For me it's about working out what my real need is...and figuring out a way to meet that in a way that supports my healthy lifestyle goals. ps I found snack attacks and cravings decreased dramatically when I changed to a high protein low carb food plan suggested by my Dr.

I occasionally desire an odd food here or there, such as french fries. I usually can indulge in a treat every now and then without it resulting in a binge, and I believe as long as you are eating a healthy diet, a treat every now and then isn't going to harm you. In fact, if we don't give in to our cravings every now and then, we might end up overindulging at some point. That being said, I know that some people have trigger foods where if they eat just a bite, they will binge and go way overboard. In that case, it is probably best to avoid those types of foods.

junkfoodfool - I agree, it is totally possible to have an addiction to sweets. For me choosing a healthy snack is much more important than focusing on fighting a bad one. It's a subtle difference: instead of thinking "oh no, I want chocolate really bad. Must resist temptation" switch to "I think I will have a strawberry yogurt". It gets easier with time. Snacks are not the enemy, if we make healthy choices, we need them to keep our blood sugar levels even. I keep cocoa nibs at my desk for moments when I would be tempted to go for a candy or a piece of chocolate - they have a hint of chocolate and are full of "good for you" antioxidants

REALITYCHASER
Posts:
393
3/8/13 4:03 P

I TRUELY BELIEVE THAT YOU CAN HAVE AN ADDICTION TO SWEETS THE SAME AS WITH DRUGS. IF I EAT TOO MANY SWEETS THEN IT TAKES ME A COUPLE OF WEEKS TO GET AWAY FROM THE CRAVINGS. IT IS A REALLY HARD BATTLE. BUT LIKE MOST EVERYONE HERE JUST GET UP AND GET BUSY AND IT WILL SUBSIDE.

When I first starting losing weight I got cravings all the time, but I rarely get them these days. If I do I make myself a drink, have a peice of fruit and go do something to keep myself busy then the craving usually passes.

SIMONEKP
Posts:
2,617
3/7/13 3:18 P

If you just started you might get cravings for a few weeks. Not sure how the pill affects this.

Not as strong as I did in the beginning of my weight loss but I still have the odd craving here or there. Nothing crazy and usually one I have no problem satisfying in a healthy way.

But I love chocolate so I eat it every day (nearly). In some form or another. ;) I just have small amounts. Like some dark chocolate chips in my oatmeal. I also do chocolate protein powder but I never drink shakes, I add it to other foods. Usually my oatmeal in the morning and then I'm good for the rest of the day.

I make a chocolate blueberry (I should try strawberries) cookie for breakfast; 1/8 cup rolled oats 1/8 cup old fashioned oats 1/4 serving chocolate protein powder 1 tablespoon nuts (usually pecan or walnut) 1/2 a small banana (mash it all together really good, do not at water/milk). Once mixed thoroughly place in a lightly greased bowl. Fold in 1/8 cup blueberries. Microwave for about 3 1/2 minutes.

But I just discovered the most delicious way to eat chocolate protein powder. You will not believe how good this tastes, it's better than dessert! Mix 1/4 of a serving of chocolate protein powder into plain or vanilla Greek yogurt. Add some strawberries or bananas (your choice of fruit) and a 1/4 cup low sugar granola or cereal. OMG, it's to die for...

I also eat frequently, every 2-3 hours. So my hunger is also satisfied.

I don't have personal experience with Adipex, but I can't help but wonder if perhaps you wouldn't be having such intense cravings if you were losing weight by following a healthy diet and exercising instead of pumping yourself full of weight-loss drugs.

I recently started a new program that includes Adipex from Dramatic Weight Loss in Atlanta and so far I have been doing really well. Except yesterday when I had the over whelming desire for sweets! I had a chocolate protein shake instead but wonder if anyone else gets these "attacks"?

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